Recipe description
June 25, 2026
Brown bean wrap with avocado
Fiber-rich brown bean wrap with avocado for gut-friendly balance.
High Fiber
Fiber Rich
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, vegetables, and whole grains.
- Includes polyphenol-rich ingredients like avocado, herbs, and colorful veggies.
- Balanced mix of plant protein, healthy fats, and complex carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, brown
1
cup
Avocado
1
piece
whole grain wrap
2
piece
Lettuce
1
cup
Tomato
1
piece
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse and drain the brown beans.
2
In a bowl, mash the avocado and mix with olive oil, salt, and black pepper.
3
Lay the whole grain wraps flat and spread the avocado mixture evenly on each.
4
Add a layer of lettuce followed by sliced tomato and rinsed brown beans on each wrap.
5
Roll each wrap tightly and slice in half before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
16 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the main nutrition benefits of this brown bean wrap with avocado?
It provides plant-based protein, fiber from the beans, and heart-healthy fats from the avocado, plus prebiotic fiber to support gut health.
Is this wrap vegan and gluten-free?
It can be vegan as written; gluten-free if you use a gluten-free wrap. Check labels on the wraps you choose.
How should I store leftovers or meal-prep this?
Store components separately if possible; refrigerate in airtight containers for 2–3 days. Assemble fresh for best texture.
What can I substitute if I don’t have brown beans?
Use canned or cooked other beans (black beans, chickpeas, lentils) or a mix; you’ll still get fiber and protein.
How do I adjust the spice level?
Add more or less spices, hot sauce, or fresh chili to taste. Salsa or pico de gallo can add warmth.
How can I keep the avocado from browning in the wrap?
Squeeze a little lemon or lime juice on the avocado, and roll tightly to limit air exposure.
Is this dish suitable for a low-FODMAP diet?
Beans can be high in FODMAPs, especially in larger portions. Use a small serving or choose low-FODMAP beans and monitor tolerance.
How should I assemble the wrap for best texture?
Mash the avocado, spread it on the wrap, add the beans, and top with veggies and herbs, then roll tightly and slice.
Can I add more veggies or herbs?
Yes—spinach, lettuce, cucumber, tomato, peppers, cilantro, or parsley work well.
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